WOD: Thursday 230330

Hi Chad.

• Daily Focus

Today, the focus is on aerobic capacity and muscular stamina. More specifically we are targeting lactate threshold and having athletes move at a rate that is at about 85-88% effort or in the 8-9 RPE range and then having the recovery be relatively short to allow the system to only come down a bit in order to build up fatigue and teach the body and system how to clear it as we get into the next round.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension. If we need to scale today, let's just move to a box elevated burpee in order to limit range of motion while still keeping with the rhythm.

metcon: “Can’t Triple Stamp a Double Stamp”

3 rounds, each round for time, of:

10 Burpees

Run, 200 m

15 Burpees

Run, 400 m

20 Burpees

Run, 600 m

Go every 12 mins.

Time domain: 8 mins-10:30 per round

Time cap: 11 mins per round

Accessories:

4 rounds for quality of:

20 V-ups

20 Russian Twists

20 Hollow Rocks

Forearm Plank Hold, 1 min Rest 2 mins